When it comes to protein, most of us can meet our needs with a balanced diet and have no need to turn to supplements. But when protein requirements can not be met by diet alone, supplements may be appropriate. For example, vegans rely on plant sources to provide protein and plant sources rarely contain all the essential amino acids. For vegans who train intensely or train, protein supplements can be beneficial.
Protein powders are often a cost-effective and quick way to incorporate more protein into your diet. The protein powder can provide a high quality snack with approximately 20-30 grams of protein for refueling after a hard workout or eating on the road. Depending on the protein supplement you buy, it may be more profitable to use a supplement than to buy more expensive foods like meat and fish. Whey protein powder costs about $ 10 to $ 15 / lb and has a longer shelf life than fresh, high protein foods.
While protein bars provide a quick, brainless and unmixed way to get nutrition after workout, they usually contain more calories, carbohydrates, fat and sodium. Bars vary considerably in the amount of carbohydrates they contain. Choose higher carb bars (> 20 grams per serving) when you do vigorous aerobic activities (running, swimming, cycling) for more than 90 minutes and lower carb bars (less than 20 grams per serving) activities.
WHAT'S IN PROTEIN SUPPLEMENTS?
When it comes to protein, quality counts. That's why scientists have proposed the "Protein Digestibility Corrected Amino Acid Score" (PDCAAS). This score indicates the quality of the protein measured by: 1) how " complete " the protein is and, 2) as it is easily digestible.
The PDCAAS notes protein sources of 0-1 with 1 being the highest. A score of 1 is assigned to egg white, which contains all 9 essential amino acids and is easily digested and absorbed. Ideally, your protein powder supplement should score as close to 1 as possible, but it depends on the protein source from which it is made.
3 SOURCES OF COMMON PROTEIN POWDER
1. WHEY AND CASEIN (PDCAAS = 1)
These are proteins extracted from milk and are complete proteins, easily absorbed by the body and relatively inexpensive. In addition, these milk proteins contain branched chain amino acids (BCAAs) to promote muscle building during strength training. The disadvantage is that this protein source is not suitable for vegans and people with lactose intolerance or milk protein allergies.
2. Soy Protein (PDCAAS = 1)
The soy protein is herbal, contains the nine essential amino acids and is inexpensive. Soy protein powder is a great alternative for vegans who can not take whey or casein; however, it is not suitable for people with soy allergies.
3. OTHER VEGETABLE PROTEINS
Pea protein (PDCAAS = 0.69), rice (PDCAAS = 0.47) and hemp (PDCAAS = 0.46) have a low score on PDCAAS because they do not provide all nine essential amino acids when used alone. rice and hemp proteins are not easily digestible. For this reason, they are usually found together in a mixture of herbal protein powder supplements. Although these blends may be hypoallergenic, we still suggest whey, casein or soy if you can digest them.
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3 FUEL ADVICE WITH PROTEIN SUPPLEMENTS
1. READ INGREDIENTS
This is not usually a pretty place, but if you are going to eat it, then read on it. Protein bars can mask processed fibers, sugar alcohols and artificial sweeteners. Make sure you are OK with these before biting into one.
If you consider protein powder to increase the size and strength of muscles, whey is the solution – as long as you do not have lactose intolerance. It is an inexpensive and high quality protein that is quickly accessible by your muscles.
2. DO NOT FORGET TO LODGE
Remember that supplements (and anything you mix with them) also contain calories and can contribute to excessive weight gain if you're not careful, especially since some bars replace an entire meal. have the calories to do it.
3. SUPPLEMENT WITH EXERCISE IN THE SPIRIT